Strength Training for Cyclists
Strength Training for Cyclists June 2016
Welcome
PresentersStuart CanavanPhysiotherapist & Performance
DirectorB. Physiotherapy Grad. Cert. Sports PhysioCompleting Master
of High Performance Sport ACU Pats Veg Cycling Performance
DirectorDrapac Pro Cycling Well Being Director
David RichardsRemedial Massage TherapistAdv. Dip. Remedial
Massage TherapyPats Veg Cycling Massage therapist
Topics
Strength Training
Important movement patterns (Practical)
Fascial stretching (Practical)
Improving performance
Elements to improving performance
Training design +
Recovery +
Nutrition +
Strength +
Equipment +=
Elements to improving performance
Allocation of training time - You?
Proposed training time ?
Your goals & training
Are you doing the same thing over and over again and expecting a
different result?
Why strength training?
Its all about power!
Why strength training?
Growing evidence for the effectiveness of strength training to
improve performance in cyclists.
This evidence dispels myths some cyclists have such as
Ill gain too much muscle to ride
The only things cyclists need to do is ride their bike
Why does strength training work?
Improved neuromuscular functionIncrease in max. voluntary
contraction (MVC)Increase in the rate of force productionIncrease
in the economy movementReduced fatigability(Aaagaard & Raastad
2012)
Why does strength training work?
Mean power, peak power and oxygen cost all improved over 1 &
4 KM time trial (Paton & Hopkins 2005)
Asguard et al (2011) showed strength training improved 45 min
time trial
Why does strength training work?
Do you need to allocate more time to do strength training?
A study by Ronnested (2015) matched training time &
demonstrated improvements in performance
Does it work? Our data
Strength gains 16 weeks Rider 1 7.6%Rider 224%Rider 36.2%Rider
412.2%Rider 59.4%Rider 623%
Average increase in strength
13.7%
Key components of program design
Build strength on quality movement patterns
Develop strength in a progressive manner
Move program towards LVHF training (Mimic movement patterns
involved in cycling)
Minimum 2 sessions per week for road cyclist ( 1 session in race
season)
Key components of program design
Build strength on quality movement patterns
Key components of program design
Develop strength in a progressive manner
Key components of program design
Move program towards LVHF training
Key components of program design
Minimum 2 sessions per week for road cyclist ( 1 session in race
season)
What do we do?
RehabilitationStrength trainingAthletic DevelopmentHigh
Performance Clinical Pilates
Thanks Our team @ Rise Health Group
Thanks
Pats Veg Cycling
Drapac Pro Cycling
ThanksOrganic naturally fermented vegetables
Great for your intestinal healthPats Veg
Earth Choice by Natures Organic
Cool core
Barry Plant Real Estate
Thank you
Thank you
QUESTIONS
Interested in our program? Step 1: Musculoskeletal
AssessmentStep 2: Start Program
